Reviewed by Dr. Ben Ng, Chief Medical Officer & Weight Loss Program Director

Subcutaneous vs. Visceral Fat

• Subcutaneous Fat: Soft fat found just under the skin; generally less harmful but difficult to lose.
• Visceral Fat: Deeper fat surrounding internal organs; linked to higher risks of heart disease, insulin resistance, and inflammation.

Health Risks of Excess Belly Fat

Carrying excess visceral fat increases the likelihood of:

• Type 2 diabetes due to insulin resistance
• Heart disease and high blood pressure from increased cholesterol and inflammation
• Liver disease as fat builds up in the liver (fatty liver disease)

How to Reduce Belly Fat

1. Diet: Eating more fiber, protein, and healthy fats while reducing refined sugars can help regulate metabolism.
2. Exercise: Strength training and high-intensity interval training (HIIT) are effective for burning visceral fat.
3. Sleep & Stress Management: Poor sleep and high stress levels increase cortisol, which promotes fat storage around the belly.

Key Takeaways

Belly fat comes in two forms: subcutaneous (under the skin) and visceral (around organs). Visceral fat poses greater health risks, including heart disease and diabetes. A combination of healthy eating, exercise, and stress management is the most effective way to reduce it.

Sources

1. The Lancet, "Visceral Fat and Cardiometabolic Risk Factors" https://www.thelancet.com/journals/landia/article/PIIS2213-8587%2819%2930084-1/fulltext
2. American Journal of Clinical Nutrition, "Dietary Interventions for Reducing Abdominal Fat" https://academic.oup.com/ajcn/article/58/2/M181/593592
3. Singapore Ministry of Health, "Obesity and Metabolic Syndrome Risk Management" https://www.smj.org.sg/sites/default/files/5706cpg1.pdf